BourneFit Personal Training Studio

OK, so I'm unsure if this is the best idea, but this month I'm offering 8 x 20 minute Sports Therapy sessions!

Hopefully it could increase awareness of the benefits get the word out to people who need it..

If you've not had it before Sports Therapy isn't just for athletes, everyone can benefit from treatment. This is a great opportunity to try it for the first time or come in for a quick tune up.

It works well for the following..
- Muscle and joint aches /pains
- Back and neck pain
- Poor posture
- Fatigue
- Increased performance

I am of course going to limit spaces, so when they're gone they're gone! Click here to message (https://w.app/ptiqlg) or message through here..

Let the games begin..

- Si

Forget new years resolutions, year goals are the way forward. We are here for you😉

Available @ our private gym for a range of ages & abilities including..

- General fitness
- Sports injuries
- Weight loss / toning
- Sports specific training
- Kids / family sessions
- Strength work
- Beginners

We're offering 20% off Sports Therapy sessions for the remainder of October. This is definitely not just for athletes, maybe you have an old niggling injury or just need a body MOT.

Ideal for ;

Muscle pain

Joint pain

Poor posture

Tight muscles

And much more

(Only one session can be booked per person at this rate!)

Contact us direct for more info and how to book!

- Si 😊

Here's a run down of the average day at Bournefit - spoiler alert, it's not all protein shakes and Instagram 😎😅

Session 1 - Sam

General fitness session targeting 'ladies' areas such as core and arms. Also a weekly check in to compliment a gym program.

Session 2 - Lindsay

Lindsay (in her 60's!) has gone from general fitness to taking on triathlons. Again a bit of a check in and then a gym based strength session specifically to strengthen for triathlon work.

Session 3 - Jane

Sports therapy session to improve neck pain caused by years of poor posture along with some rehab exercises.

Session 4 - Harry

Harry suffered a major shoulder tear this year. Finally he's back to some strength work and some kickboxing for stress relief too.

Session 5 - Ingrid

Ingrid is currently training for an ultra run so some strength work to compliment this along with check in on training program.

Session 6 - Alex

Sports therapy for tight back and hips to keep Alex in check and offset too many hours sat at a desk.

Session 7 - Darren

A strength based session this time as Darren has a manual job (not that manual!) which is then combined with some bike work just because he loves it.

Session 8 - Nicki (and family)

A strength and conditioning sesh for all the family as well as some fitness 'games' to keep the younger ones engaged.

For those who don't know us, it's definitely not protein shakes and Instagram, just customised fitness sessions focused on engaging people and specific to their goals.

Feel free to get in touch to discuss your fitness goals!

Come on, let's get you sorted..

Do you need a kickstart before the holiday season?

Or (even better) want long term health and success?

Save a chunk of cash by signing up for our intro offer. This is a great opportunity to kickstart your health as well as seeing what we have to offer.

Trust. If you haven't been to us before it's much easier when you have the guidance.

Simply message us or contact us through the website! 😎

Flexibility: Unlock Your Body's Full Potential
Sometimes stretching gets overlooked, but whether it's performance or general wellbeing it's time very well spent. 

Flexibility is more than just touching your toes; it's the cornerstone of a healthy, functional body. Often overlooked, improving your range of motion can prevent injuries, enhance athletic performance, reduce muscle soreness, and even alleviate daily aches and pains.

To truly unlock your body's potential, consistency is key. It's even possible to do some ROM (range of movement) tests to establish your tightest body parts. Chances are you will know where these are!

Incorporate a variety of stretching techniques into your routine. Static stretching, holding a stretch for 20-30 seconds, is ideal post-workout or as a cool-down. Focus on major muscle groups like hamstrings, quads, hips, and shoulders. Foam rolling can also significantly improve tissue extensibility and release tightness.

Listen to your body – never push through sharp pain. For the ultimate in gains stretch 3-5 times a day, but in general aim for 10-15 minutes of flexibility work most days of the week.

Hope this helps!

Si

What we eat and the field of nutrition often gets overcomplicated - think eating organic cashew nut butter but then downing a bottle of wine!.

Here are 5 simple nutrition tips you need to get right before moving onto the fancy stuff.

Drinking enough water

The most common deficiency isn't vitamin B12, it's the clear stuff we find in our taps.

Even mild hydration is linked to so many issues, including fatigue, loss of performance and poor digestion amongst others.

Too much processed food/drink

Within this category are the obvious processed foods like takeaways and fizzy drinks but also seemingly healthy foods.

An overall overload of too many processed foods will wreck your health and energy if left unchecked. Aiming to keep the diet high in fresh foods is much better for us than we realise.

This one is massive and shifting away from these foods can be a game changer.

Snacking

If we eat 2-3 main meals a day, chances are we don't need to snack. Even supposedly healthy snacks still have a processed element (see above!).

One rule of snacking is only rely on them if you're seriously hungry and in this case go for as fresh as possible.

Lack of protein

Protein is so much more than building muscle, it's used in lots of other processes in the body. If you're too low on protein the body will struggle to perform as well as it can.

As a guide aim for 1g of protein per kg of weight and especially if you're regularly training

This is healthy isn't it?

As above with the snacking, sometimes what we believe to be healthy isn't all that. A fine example of this is eating large quantities of starchy carbs such as bread, rice, cereals and pasta. Although these foods are not unhealthy, they are pretty low on the nutritional value scale.

Again opt for good protein sources, lots of veggies and foods as fresh as possible in order to boost health instead.

Let’s be honest: sticking to fitness goals is tough. Here are five simple ways to avoid completely failing at your training and nutrition, while keeping your sanity intact.

1. Set Realistic Goals
Dream big, but not that big. If you’re aiming to lose 50 pounds in a month, you’re probably going to fail—unless you’re planning on being featured in a reality TV show about extreme weight loss. Instead, set small, realistic goals. Aim for something like, “I’ll lose 5 pounds in a month” or “I’ll run without looking like I’m dying after 5 minutes.” These are achievable, and let’s face it, you’ll feel like a champion.

2. Create a Flexible Plan
Your plan should be flexible. Sometimes you’ll miss a workout because life gets in the way (hello, Netflix and pizza night). Swap a workout, or make up for it later in the week. And don’t cut out pizza completely! No one wants a workout warrior who can’t enjoy a slice of pizza without guilt.

3. Prioritize Recovery
Rest isn’t a luxury; it’s a necessity. Sure, you want to hit the gym every day, but your muscles don’t magically grow by punishing them constantly. Sleep is where the magic happens—your muscles repair, your brain recharges, and let’s face it, you’ll avoid becoming a walking zombie. Get at least 7-9 hours of sleep. If you wake up feeling like you’ve been hit by a truck, you probably need more rest, not more burpees.

4. Get specific
Most people can't sustain 6 days a week in the gym and neither should you. If 20 minutes every other day of some simple strength and stretching exercises is your level, then do that.

Also, if you're building up, only work on your top priorities. By working on say 2 main areas, you're more likely to be motivated and feel like the time and effort is directly getting you where you want to be.

5. Small nutritional changes
Changes in eating habits can be a struggle so again, choose one or two major areas that will impact the most. Increasing water intake and cutting our high processed foods will impact your energy much more than eating lentil soup every day. Think big boulders first, then smaller rocks later.

Now I'm off to gorge on Easter eggs!


Hope that helps..

Si

Happy blue Monday! 🥲

It's probably not a good idea to focus on negatives, but facts are facts. Today is considered the blue-est day of the year with the Christmas holidays a thing of the past, the weather's grim, it's dark and our new resolutions have failed.

Failing the quest of new year body is a totally normal thing simply because it takes a lot of discipline and commitment. Most people honestly struggle here.

Don't worry - we got your back. 😎

Whether it's fat loss, shape and tone, strength or otherwise we help lots of people boost their levels. Get in touch to arrange a free consult where we can discuss your goals and work with you.

Stay happy!

Don't ask us why, but for some reason strength training is well suited to the autumn and winter. Maybe it's the grunt of lifting in the colder months, the shorter days, the weather or some combination of these. Typically lifting around this time of year just works.

A good block of strength comes good in spring when the days are longer again and creates a solid base to build on. 


Strength work has now been shown to be beneficial for everyone, regardless of gender, age or ability. There seems to be lots of focus in the media recently relating to changes in hormones in both men and women. Strength training is proven to be very positive in this area.

Long story short, everyone should do some form of strength training, whether it's for health, performance, hormonal or age related. A bare minimum of 2 x 30 minute sessions a week is all that's required.

Come and see us for help in this area and come spring you'll be flying 😎

No more excuses.. 🤯

Pain or discomfort is a common thing.. but it's not normal. It's a sign from the body that something is out of whack 🫣

Whether it's a niggling shoulder or muscle spasms we offer sports therapy as a solution to free you up. Often one treatment will yield great results 🤩

We tend to see a lot of back neck and shoulder tension especially related to desk work... as well as a range of sports injuries, or even just wanting to perform better.

Drop me a message with your niggles and let's see if we can get you feeling better 😍 07748 914368